CrossFit Illuminati – CrossFit
Warm-up
Warm-up (No Measure)
400 m run
3 rounds
10 burpees
10 G2OH
10 squats w/ plate
Strength
1.5 bench press (5×5)
1 rep starts at top of lock out position, down to chest, halfway up then back down to chest, then back to lock out position
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
5 one arm DB clean & jerk (70/45)
5 one arm DB clean & jerk (70/45)
10 pull ups
After Party
Metcon (No Measure)
90 seconds each leg
front scale
back scale
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